AVOCADO
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1. Absorbs Other Nutrients
Avocado
has a rich fat content that makes it easier to absorb fat solubles such
as vitamins A, K, D, and E, which means that adding this creamy fruit
to any vegetable-dense meals will help you get all of the vitamins of
your food. Without fat in your diet, the body would not be able to
absorb the fat-soluble vitamins in that meal.
Marci Clow, an MS, RDN at
Rainbow Light told
Medical Daily
in an email: “Because of the fat content in avocados, they will
facilitate absorption of fat-soluble nutrients (vitamins A, D, E &
K) when combined with foods containing those nutrients.”
2. Eases Arthritis Symptoms
Avocados
contain phytosterols, carotenoid antioxidants, omega 3 fatty acids, and
polyhydroxolated fatty alcohols, which make the fruit an
anti-inflammatory agent. Dr. Matthew Brennecke, a board certified
naturopathic doctor practicing at the
Rocky Mountain Wellness Clinic in Fort Collins, Colo., believes avocados can help with arthritis and osteoarthritis-related pain via
avocado soybean unsaponifiables (ASU), an extract that increases collagen synthesis that is an anti-inflammatory agent.
“We’ve
seen that a natural vegetable extract made with soybean and avocado oil
will slow down the advancement of osteoarthritis,” Brennecke told
Medical Daily in an email.
3. Reduces Risk of Certain Cancers
Avocados
possess a mix of antioxidant and anti-inflammatory characteristics,
which makes them able to combat certain cancers, including mouth, skin,
and prostate. A 2007
study published in the journal
Seminars in Cancer Biology
found the phytochemicals in avocados can selectively induce cell cycle
arrest, inhibit growth, and induce apoptosis in precancerous and cancer
cell lines. In other words, it is the phytochemicals in this fruit that
encourage cancer cells to stop growing and die out.
The
consumption of avocado can also be beneficial during chemotherapy. These
sessions often drain the body out of gluthathione — a powerful
antioxidant source — but avocado can help. “Avocados contain rich
sources of both vitamin E and glutathione, and if chemotherapy is
reducing your glutathione storage supply, avocados are a great way to
get that antioxidant back into your system,” Brennecke said. “A low
supply of gluthathione can make the healthy cells vulnerable to
chemotherapy damage.”
4. Lowers Cholesterol
The super
fruit is filled with fats that are good for you, specifically
monounsaturated fat, which helps to lower bad cholesterol. This is
because avocados are high in beta-sitosterol, according to Cohen, which
is a compound that lowers blood cholesterol levels. “If you worry about
your body’s cholesterol levels, avocados are a great solution because
they will actually lower your LDL and increase your HDL levels,” she
said.
A 1996
study published in the journal
Archives of Medical Research
found patients with high cholesterol who added avocados to their diet
for one week had a 22 percent decrease in bad cholesterol and
triglycerides and an 11 percent increase in good cholesterol. It also
improved cholesterol for people who already had good lipid levels but
was shown to be more effective in people with mild cholesterol problems.
5. Boosts Eye Health
An
ounce of avocado contains 81 micrograms of lutein, along with
zeaxanthin, two phytonutrients which are essential to eye health. Lutein
and zeaxanthin are carotenoids, according to Clow, which act as
antioxidants in the eye, lowering risk of developing age-related eye
conditions. Adding avocados to your daily diet can protect the tissues
of the eye from sun damage and the formation of cataracts and macular
degeneration. It is the fat content in avocado that helps the body
absorb the carotenoid.
6. Boosts Heart Health
The mono-
and polyunsaturated fats in avocados not only help reduce blood
cholesterol levels, but they help decrease the overall risk for heart
disease. Avocado’s high vitamin B6 and folic acid content helps to
regulate homocysteine levels, according to Cohen, which is what reduces
the risk. A 2013
study published in
Nutrition Journal
found avocados were associated with a reduced risk of metabolic
syndrome, a group of symptoms shown to increase the risk of stroke,
coronary artery disease, and diabetes. Overall, avocado consumption is
associated with improved diet quality, nutrient intake, and good heart
health.
7. Promotes Weight Loss
Avocado’s smooth and
creamy texture actually contains 6 to 7 grams of fiber for half of a
medium-sized fruit. Its rich fiber content can help you feel full faster
and longer, making it a go-to weight loss aid.
“Additionally, 75
percent of the fat in an avocado is unsaturated, which makes it a great
substitute for foods high in saturated fat plus the oleic acid, one of
the unsaturated fatty acids, may help to activate the satiety center in
your brain that makes you feel full,” Clow said.
The benefits of this naturally nutrient-dense fruit will help you stay healthy and live longer.
(Source: http://www.medicaldaily.com/fit-food-fruit-7-benefits-avocado-long-healthy-life-332918)
